CrossFit WOD, April 30, 2018

Kettlebell Hell

Warm-up
3rds
20-40 DU or SU
:30 Squat hold
10 Kipping glides
5 Push-up

Mobility
:30 Banded hips
:30 Rock backs (Frog like and rock back and forth butt to heels
x3

Weightlifting
MOD (15:00 Time Cap)
Back Squat (3-3-3-AMRAP Across)
75%
Score AMRAP

Metcon
Kettlebell Hell (AMRAP – Reps)
4 Rounds
1:00 RKB
1:00 SDHP
1:00 Around body
1:00 Single Leg Deadlift
Alternate switch hands at top
1:00 Rest
53#/35#
Rx+ 70/53

CrossFit WOD, April 29, 2018

Manion

Metcon
Manion (Time)
7 Rounds for time:
Run 400m
29 Back Squats, 135#
In honor of First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, was killed by sniper fire on April 29, 2007

CrossFit WOD, April 27, 2018

Ladder of Death

Warm-up
7:00 AMRAP
Row 250 then
10 Single leg KB Deadlift
10 Box step up 24/20
10 KB around body (light)

Mobility
2 rounds 1:00 each (:30 each side)
Banded Hamstrings
Pec smash with lacrosse ball
Tricep door stretch

Weightlifting
MOD (20:00 Time cap)
Shoulder Press (3-3-3-3-3)
Ascend 50%, 60%, 65%, 70%, 75%

Metcon
A Ladder of Death (Time)
2-4-6-8-10-8-6-4-2
Deadlift 185/115#
Bar facing burpees
Rest 1:00
10-8-6-4-2-4-6-8-10
Wallball 20/14#
Hand Release Push-up
Rx+ 275/155, Ring Dips

Metcon
Little Ladder of Death (Time)
2-4-6-8-10-8-6-4-2
Deadlift 135/95#
Burpees
Rest 1:00
10-8-6-4-2-4-6-8-10
Wallball 14/10#
HR Push-up

Scale weight and push-ups to knees

CrossFit WOD, April 23, 2018

Push, Jump n Swing

Warm-up
3 Rounds
5 Shoulder press empty bar
10 Box step ups
10 Push-ups

Mobility
:30 Thread the Needle
:30 Sampson Stretch
x2

Weightlifting
20:00 Cap
Back Squat (1-1-1-1-1)
85%, Take 10 Minutes to warm up to 85% then up to 2:00 per single including rest between

Metcon
Push, Jump N Swing (Time)
5 Rounds
10 Push Press 95/65
10 Box Jump 24/20
10 AKB 53/35#
Rx+ 115/75
70/53#

CrossFit WOD, April 19, 2018

A Whole Lotta Pullin’

Warm-up
5:00
Run 100m
10 Air Squats
10 Pvc Passthrough

Mobility
6:00
1:00 Bottom Squat
:30 Front Rack Band Stretch
:30 Wrist Stretch
x3

Weightlifting
15:00 CAP
Front Squat (5-5-5-AMRAP)
70%

Warm-up
Burgener warmup
1. Dip drive
2. Dip drive> shrug
3. Dip drive >shrug >high elbows
4. Muscle snatch
5. Widen feet overhead squat
Feet back to jump position
6. hang snatch jump feet out
Feet back to jump position
7. Full snatch Jump feet out

Metcon
20:00 CAP
A Whole Lotta Pullin’ (Time)
9 Snatches 95/65
Row 2000m
15 Snatch
Row 1000m
21 Snatch
Row 500m
Rx+ 135/95

Power or full snatch acceptable

CrossFit WOD, April 18, 2018

Claudia meets Cindy

Warm-up
Warm-up
6:00 AMRAP of:
100m Run
10 HR Push-ups
15 KB SDHP

Mobility
1:00 Wall Straddle
1:00 Puppy Dog
https://www.youtube.com/watch?v=FNIkxZbQdOo
x2

MOD
10:00 EMOM, 6 Deadlifts, 100m Sprint (Weight)
10:00 EMOM
Even: 6 Deadlifts (you pick the weight)
Odd: 100m Sprint

Metcon
30:00 Cap
(will not be allowed to finish after cap, if time expires score is 30:00, and note how far you got. No exceptions on whiteboard)
Claudia meets Cindy (Time)
5 RFT of:
2 Rds of Cindy
20 KB Swings 53/35#
400m Run
*scale to 3 rounds

CrossFit WOD, April 17, 2018

Charlotte

Warm-up
7:00
Row 400m Once
10 Band pull-apart squats
10 Light KB Deadlifts
10 Jumping Jacks

Mobility
2:00 Wall Straddle
1:00 Pigeon each side
x2

Weightlifting
15:00 Cap
Shoulder Press (5-5-5-AMRAP)
70%

Metcon
Charlotte (Time)
21-15-9
Overhead Squats 95/65
Sumo Deadlift High Pull

CrossFit WOD, April 16, 2018

Partner Row, Burpee, Box jumps, Wallballs, KB Swings

Warm-up
Warm-up
2 Rounds of:
20/15 Calorie Row
10 Wallballs
10 KB Swings
10 Box Jumps

Mobility
1:00 each side Shoulder Internal Rotation Towel Stretch (may use a band) go easy
https://www.youtube.com/watch?v=uVtUvLEC-CE
:30 Sampson each side
x2

Gymnastics
MOD (15:00 CAP)
1 Pull-up + 1 T2B + 1 Pull-up + 1 T2B (AMRAP – Rounds)
1 Pull-up + 1 T2B + 1 Pull-up + 1 T2B
Add a rep after each successful set
Rest as Needed
Rx+ =1 C2B + 1 T2B + 1 C2B + 1 T2B
Pull-up Ladder: 1.2.3.4.5.6.7.8.9.10 (Time)
Pull-up Ladder: 1.2.3.4.5.6.7.8.9.10 Unbroken reps for time (if you are unable to complete the entire ladder unbroken, start back at 1-rep and repeat the ladder as many times as necessary until you have completed 60 reps total).

Metcon
Partner Row, Burpee, Row, Box Jump, Row, KB Swings (AMRAP – Rounds and Reps)
AMRAP in 20 minutes of:
20 Calorie Row
20 Burpees
30 Calorie Row
30 Box Jumps 24/20”
40 Calorie Row
40 WallBalls 20/14#
50 Calorie Row
50 Kettlebell Swings 53/35#
Notes: Only one person works at a time. Split the work up evenly

CrossFit WOD, April 14, 2018

2017 Turkey Day WOD

Metcon
Eating a 10 Course Meal Together (Partner WOD) (AMRAP – Rounds and Reps)
30:00 AMRAP
20 Pull-ups
20 Sit-ups
20 Push-ups (HR or Regular)
20 Box Jumps 24/20
20 Air Squats
20 RKB Swings 53/35#
20 WB 20/14#
20 Double Unders (20 SU)
20 Burpees
Run 200 Together

Rx+
C2B, GHD, 70/53#

Eating A 10 Course Meal Alone (AMRAP – Rounds and Reps)
30:00 AMRAP
10 Pull-ups
10 Sit-ups
10 Push-ups (HR or Regular)
10 Box Jumps 24/20
10 Air Squats
10 RKB Swings 53/35#
10 WB 20/14#
10 Double Unders (20 SU)
10 Burpees
Run 200

Rx+
C2B, GHD, 70/53#